Pendulum-Swing Exercise for the Shoulder

While holding onto a table or the back of a chair
with your good arm, bend forward a little and let your injured arm hang
straight down.

This exercise does not use the arm muscles. Rather,
use your legs and your hips to create movement that makes your arm swing
freely.

Using the momentum from your hips and legs, guide the
slightly swinging arm back and forth like a pendulum (or elephant trunk), then
in circles that start small (about the size of a dinner plate) and gradually
grow larger each day as pain allows.

Do this exercise for 5
minutes, 5 to 7 times each day even while your shoulder is still tender from an
injury or surgery.

As you have less pain, try bending over a little
farther to do this exercise. This will increase the amount of movement at your
shoulder.

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